everything you need to know to kick start
your weight loss program
The system in this manual:
• Will help you shift those pounds quickly and
• Allows you to eat as much as you like
• Focuses on nutrition rather than calories
• Gives you healthy habits for life
• Contains over 30 recipes
Alex Seckham and Karen Casadei
“When the going gets tough,
the tough get going”
Table of Contents
Quick Start Guide
Quick Start Nutrition
Don’t Eat These!
Eat More Of These
So, what next?
Get Your Plan Together
Quick Food Guides
The Information in this program is for education purpose only. It is not medical advice and is not intended to
replace the advice or attention of health-care professionals. Consult your doctor before beginning or making
changes in your diet or exercise program, for diagnosis and treatment of illness and injuries, and for advice
You are soon going to embark on a revolutionary fitness program that will change the
way you look and the way you feel about yourself
Along the way you’re going to lose weight and change how you eat and feel about
Once you’ve got to grips with this simple program you are going find it easy to
incorporate it into your day to day life and you will genuinely wonder how you ever
survived feeling so tired and frankly sick the whole time.
This plan is designed to help people just like you to:
• Finally get rid of that extra weight
• Melt away that fat that slows you down and makes you feel miserable about
• Help you reduce your blood pressure and cholesterol
• Have people comment on how healthy you’re looking and look at a younger face
in the mirror
• Have more energy to enjoy the people you love and just get more out of life
So without any further delay... let’s get started!!!
Hello and welcome to your Pursuit Of Healthiness Nutrition Manual. After working with
clients like you and as a qualified nutritional consultant we have put together this simple
easy to follow programme.
We want to help you reach your goals and give you some insight into the system that
we have developed for you that WILL definitely:
• Get you slimmer and leaner
• Get you feeling fit and energetic
• Work with your unique exercise programme to get you FAST results
What do we mean by results?
I’ve been on a diet
for two weeks
and all I’ve lost is
We’re not talking about small amounts of results
- or results that only the scales can tell you about.
We’re talking look in the mirror and yelp in delight
results, or try on your old jeans and wonder if
you’ve got younger kind of results.
In short we believe that if you follow this nutrition
plan and attend your bootcamp sessions then you
will be overjoyed with the changes you see.
Everybody deserves to be happy and to feel GREAT
about themselves and our aim is to help the people we work with achieve that.
So what is this manual all about?
In the Pursuit Of Healthiness Nutrition Manual we will break down the key elements
about weight loss and fat and give you the straight up facts about how to achieve
permanent and life long weight loss - in short how to reach your ideal weight and
Now if you are looking for a magic trick that will somehow burn all your fat while you
are asleep (or wearing an electrode belt!) then sorry but this book is not what you are
The Pursuit Of Healthiness Nutrition Manual is not a diet - it is a sustainable and
enjoyable healthy eating plan that debunks all the myths and rumours about fat loss
and just delivers exactly what your body needs to lose fat and detox and get you into
There are two important factors to your programme and your success. Firstly you’ve got
to give your body a fighting chance by reading and following this manual to the letter
and secondly you’ve got to turn up to the sessions with the right attitude.
Due to the way you’re going to be exercising you’re going to be burning additional
energy for days and once you add in the fat burning potential of this healthy eating plan
then you’ve got everything you need to send your fat packing.
But will this work for me?
If you stick to the programme then this WILL work for you.
Everything you’re reading in this manual is the result of years of working with personal
training clients and studying nutrition. We’ve seen the results that others get and what
causes fat loss so we know this is the best way to lose weight.
This programme has helped DOZENS of people lose more than 10lbs in only 4 weeks.
And this does not involve crash dieting, diet pills, burn out or anything that would be
regarded as bad for you.
The choice is yours. Follow this programme 100 percent and get results or you can eat
however you want and go back to the way things were before. Think back to a year ago
and think of the difference to now - not much or worse? Just imagine how you will feel
next year and you know you won’t look back.
So let’s get started!!
Alex & Karen
Quick Start Guide
Fitness is a journey not a destination. Don’t struggle with the
outcome, commit to the process
In this section you will learn exactly the steps you need to take to get started on your
journey. Before we get started and look at how we can improve nutrition quickly and
simply we’ve got to get a couple of things straight.
1. You cannot exercise your way out of a bad diet
2. You cannot exercise your way out of a bad diet
3. You cannot exercise your way out of a bad diet
Most people will fail at getting fit. Most people think that going to a gym or exercise
class is enough or watching what they eat is enough. We’ll come to why that is wrong
shortly but this point is so key to your success:
70% of your success is eating the right things and avoiding the wrong things
It’s not possible to just exercise away bad nutrition because your body is disrupted
and will hold onto fat for dear life. Our modern diet confuses the body and our natural
hormone levels. In short you haven’t got a chance!!
70% of your success is the most important part and the part you MUST get right. So
please remember that even if you turn up to all the sessions and work yourself into
the ground you can’t get the benefits from one without the other.
You must dedicate yourself to the programme and you will get the results you want.
Excuses are the most dangerous friend you can have.
Why do we say your friend?
Excuses are a comfort blanket that you wrap yourself in.
“I had a really bad nights sleep”
“There was nothing healthy to eat”
“Work has been really busy”
“I didn’t have time to go shopping”
Believe us, we’ve heard all the excuses in the fitness world!
You are just days away from looking in the mirror and loving what you see. Before you
can get there you’ve got to change your mindset and be determined to succeed.
Success is about the choices you
Fail to prepare
prepare to fail!”
The changes in your body that you
want can be achieved by simply making a
few choices differently than you are used
to. If you keep making those choices then
you will continue to lose weight and feel
great about yourself. If you stop you will
put the weight back on and your health
will sink back to where it is today.
It’s within reach
We’ve got so much respect for your decision to start this process and we are incredibly
excited to show you the results you can get.
Your choice to sign up and get started will give you something back for every day for
the rest of your life. You’re going to enjoy feeling more energetic, fitting into smaller clothes,
feeling more confident and most importantly being healthier and enjoying your life.
Just remember that if you make the choice to follow this nutrition programme and turn
up to the sessions then you are going to:
Lose fat and look thinner
Tone your body and fit into smaller clothes
Have more energy
Create a new lifestyle around these changes so it becomes a new good habit.
So let’s look at nutrition!
Quick start nutrition
If you are expecting some highly complicated diet process then you are going to be
quite surprised by your new healthy nutrition programme.
The basic rules of the Bootcamp Nutrition System:
YOU CAN EAT AS MUCH AS
On one condition - you don’t eat any
of the things on the ‘don’t eat these’
list. Sounds simple? It is - but you’ll
be surprised (and revolted) about
how much stuff is hidden in food.
YOU DON’T NEED TO BE
In fact you should try to eat little
and often - around five meals a day
is perfect. You don’t want to starve
yourself as this sends the wrong
message to your body.
YOU MUST DRINK PLENTY
OF WATER EVERY DAY
Plenty means at least a pint per 25lb
of body weight. So for a 100lb person then it’s four pints (or 2 litres)
per day. Remember, your body confuses thirst and hunger - so drink!
YOU CAN HAVE CHEAT
MEALS OR CHEAT DAYS
We all need to let our hair down so
if you want to have a dessert with
your birthday meal you can... but
not more than once per week and
NOT IN THE FIRST 30 DAYS!
As long as you follow these basic rules then you are going to smash through your goals
and never look back.
Section 3 tells you about the things you cannot eat on this programme, Section 4
highlights some things you should have as much of as possible.
If you make the choice to follow these simple food rules you are on your way to
Quick start recommendations
Here are some tips to make your first 30 days a breeze:
1 Turn up to every session determined to get the most out of it
get there early and put maximum effort in
2 Drink lots of water aim for 3 litres of the best water you can access
the best is filtered the worst is tap with bottled inbetween
3 Go to bed at the same time each day getting at least 8 hours sleep
and get up at the same time
4 Eat dinner early and make breakfast the biggest meal of the day
dinner by 6pm is perfect
5 Eat loads of raw veg as much as you can at every meal
and follow this manual to the letter for the whole 30 days
A note about calories
Now, it isn’t necessary at any stage of this program to count calories, it is not even
necessary to have a basic understanding of the calorific values of food. Calories really
don’t matter when it comes to losing weight.
Now we’ve probably committed nutritional expertise suicide by saying this but here is
the rationale behind this concept.
Ultimately our body, given the right foods will self regulate the intake of different foods.
It is simply not possible to consume “too much” broccoli! However the same could not be
said for chocolate chip cookies.
To back up this even further you just need to look at the study performed many years
ago comparing the weight loss of subjects on a strict 1000 calories a day diet. The only
difference between the three groups was the percentage of each type of macro-nutrients
(fats, proteins or carbohydrates)
Fat group consumed 90% of the 1000 calories as Fat
Protein group consumed 90% of the 1000 calories as Protein
Carbs group consumed 90% of the 1000 calories as Carbs
The results are quite shocking:
The Fat group LOST on average 408g weight a day
The Protein group LOST on average 272g weight a day
The Carbs groups GAINED on average 108g weight a day
Two important takeaways from this are:
1. Even on ONLY 1000 calories a day it is possible to GAIN weight.
2. A calorie is NOT a calorie, with this kind of different weight loss from different macro
nutrients there is NO point in counting calories, it is a meaningless measure.
Don’t Eat These!
What’s sold as food but really isn’t at all? Anything in a packet, anything that can’t rot,
anything that has ingredients that you can’t understand - Michael Pollan
This section is all about the things you are going to get out of your diet.
Some of these will be easy. Some you won’t be eating anyway. Some you will find
The difficult ones are probably the most beneficial to your health.
In the first few days of getting these things out of your diet you might experience
nausea, tiredness or maybe even a headache.
Stick with it!
If you’re struggling, just drink loads of water which will help a lot with the symptoms.
This is your body re-adjusting to your new healthier lifestyle. Once you start exercising
this will speed up the process.
A short list of things that you are not going to eat
It’s short but a lot of the things crop up A LOT in our every day food. Just remember,
it’s okay to cheat every now and again but NOT IN THE FIRST 30 DAYS.
Let’s look at our list:
You find it in everything and
cutting it out pretty much means
cutting out any processed food.
Which is also on our list so that’s
not such a bad thing.
That’s right we’re afraid. No alcohol allowed. It’s a toxin, messes
with your hormones, makes you
tired, makes you fat and costs
loads of money. Your round?
We recommend you cut down
the amount of dairy in your diet.
There are many reasons why
which we go into later in this
Amazingly tough to get rid of
but the key here is to get gluten
out of your system. It’s either
causing you major problems or
will so it’s a definite no.
When we make food devoid of
any nutrition and fill it with empty calories that trick our normal
systems what do we expect?
Make your food yourself.
Long term health risks are almost guaranteed and these
should be avoided at all costs.
Messes with the brain.
Caffeine causes stress to the
body by over stimulation of your
adrenal glands. Add into that an
increase in appetite and you’re
losing momentum on fat loss.
MSG is the worst culprit here
but anything that you don’t understand the name of is unlikely
to be any good for you. See later
in the chapter for a list to avoid.
It tastes so good but it’s really really bad for you. Sugar tricks our bodies by exploiting
our natural desire for sweet foods - designed to make us love fruit. Unfortunately it
offers no nutritional benefits.
Just a few of the health problems you’re going to find with sugar - remember health
problems equal strain on the body and strain on the body means... MORE FAT!
• Sugar messes with your immune system which messes with your general wellness
and ability to overcome illnesses
• Sugar makes you age faster by causing inflammation
• It slows your progress from your workouts
• Makes you fat by raising your blood sugar level. This causes an insulin response from
your body which both switches on fat storage AND makes you hungry.
The list of benefits goes on and on!
What to replace it with
The easiest way to replace those sweet cravings (by the way once you’ve stuck to the
diet for 30 days then you’ll see them pretty much disappear) is to have fruit. Ever tried
dried pineapple or mango? Delicious, natural, packed with vitamins and a very nice
chewy texture. By the way make sure you buy sulphur dioxide free dried fruit - the
colour isn’t as good but then it doesn’t contain preservative!!
Watch out for
Pretty much any pre-packed food will contain sugar (pre-packed or processed food
is out on the diet anyway!). First 30 days - NO SUGAR. Brown sugar and molasses ARE
better because they actually contain some nutrients - but nothing for the first 30 days.
Basically when you drink alcohol (of any sort) it turns into sugar in your system so a lot
of the same problems apply as with added sugar.
With one major difference - your body has no need for alcohol, it does no good at all.
The body does not recognise it so it doesn’t get digested which is why is then leaks into
your blood stream.
Ignoring the long term problems what we’re really interested in right now is balancing
your system so that the body relaxes and starts to lose weight the way we want.
What to replace it with
It’s very difficult sometimes to avoid situations when alcohol might be drunk. It’s contraversial but sometimes it is better to make excuses as to why you can’t drink rather
than try to argue with people as to why you are choosing not to. People just do not
understand or want to understand your reasons! There are very limited choices in bars
and pubs for people not drinking. Stick to water or avoid going at all for the first 30 days
and you’ll be doing great.
Watch out for
A lot of fruit juices are loaded with sugar so are not an option. Water is your safest bet.
Okay this one is often really contraversial but it’s really important to get a good grasp
of this. Dairy is to be limited in your diet apart from the few allowed items (see back of
manual). Why? Here’s a few reasons:
• It’s actually not great for your bones because it causes acidity in your system meaning your body breaks down your bones to neutralise!
• Vitamin D is far more important than calcium - because we get enough calcium in
our diets and we need vitamin D to process
• More and more people are becoming lactose intolerant
• A lot of dairy is high in saturated fats. Limiting intake will also help reduce that bad
You are going to find limiting dairy difficult but it’s essential to achieving your fat loss
goals. Give it 30 days and you’ll see what we mean.
What to replace it with
Coconut, rice, almond or oat milk are great (because of soya and its eostrogen boosting
effect you should try not to have much soy in your diet). Coconut milk is the one in the
carton made by Kara (the brand).
The best dairy product to eat is organic live unsweetened yoghurt.
Watch out for
Dairy is in a LOT of foods that we don’t realise. It’s often used as a flavouring so make
sure you read labels. Most of these foods are processed anyway so are to be avoided for
at least your first 30 days.
What we’re mainly aiming at here is GLUTEN. You’ll know celiac disease which is basically
gluten allergy but you may not realise the other problems it might be causing you.
• Eliminate all gluten from your diet in the first 30 days (at least)
• Gluten containing foods include wheat, bread, salad dressings, processed food,
pasta - and a lot more
• In the UK gluten has to be listed under ‘allergy advice’ so you can check if food
You’ll have more energy without gluten and you’ll like what you see in the mirror without
eating bread and processed carbs.
Huge numbers of people actually have some level of intolerance to wheat which means
they experience disruption to their digestive system and gut - this can cause weight
gain, IBS, leaky gut syndrome, intolerance symptoms and celiac disease - not to mention
general disruption of your hormonal system.
Doesn’t sound familiar? It may be happening to you without you realising. After all, like
dairy, wheat is in almost all our food in some form so we may not be aware that it is part
of the reason we feel so tired all the time (for example).
When we eat white flour our body does not know the difference from just eating a load
of white sugar.
The lowdown: Worse than eating sugar. White flour has been stripped of all the whole
grain and therefore actually robs your body of nutrients because of something called
phytic acid. When you eat the whole grain, the bran (the outer husk) counterbalances
this effect. This is true for most grains which is why we eat the whole grain.
White flour also contains gluten which is a pretty nasty substance for our bodies.
It is essential to remove all wheat and white flour from your diet for success. Stop
eating it and after a few weeks you will see the difference.
What to replace it with
You can get gluten free pasta (usually made from corn and rice) and you can get gluten
free bread. Gluten intolerance is quite common so there are lots of good alternatives.
Just remember - we’re going to try and eat whole and unprocessed foods for the
duration of the programme so don’t worry too much about it - you should naturally be
making the right choices.
Watch out for
Gluten on the label of foods you might not even expect!! It’s in a lot of foods!
Any food that has been processed has been cooked until the nutrients have been
destroyed or has had things added to keep it looking good on the supermarket shelf.
All of these foods have been packed with all kinds of additives, preservatives, colourings,
sweeteners, flavourings, e-numbers, sugars and emulsifiers to extend their shelf life and
standardise their manufacture. All of these chemicals have been shown time and time
again to provide terrible damage to different parts of the body. They overload the body
with toxins which have nowhere to go apart from to be stored in fat. This is also a reason
why you may get withdrawal symptons when you start losing weight - you’ll have an
awful lot of rubbish stored in your system which needs to be released.
Please note - if you are getting a lot of cravings then it’s probably a good sign that you
need more nutrients NOT that you need more junk food! Increase intake of the foods
you should eat from this book and the cravings will stop.
Artificial sweeteners or sugar substitutes are way way worse than the real thing. They
trick the body into thinking that it’s about to digest sugar and then instead provide a
cocktail of chemicals that ranges from damaging to organs to damaging to your brain.
So no diet drinks, sweeteners or anything that promises sweetness without calories!!
If you want to lose weight you have to make sure your body is not stressed. The problem
with caffeine is it really stimulates the adrenal functions of the body. Every time you
have that cup of coffee you get a boost to your system which excites those glands - this
leads to those glands getting worn out.
If you know the feeling in the morning you get before you’ve had your coffee you know
that your system is exhausted and you’re now relying on yet more stimulants to get you
going. And that’s one of the reasons it is so addictive.
If you want to lose weight then you need your body to be functioning properly or it will
not drop fat. The stimulation caffeine provides stands in the way of your new body!
Lose the: coffee, tea (apart from the occasional green tea), colas, red bulls, energy
drinks and energy bars... and chocolate... sorry!
The main one to watch out for here is MSG. A lot of the others are often not even labelled
due to exclusions in regulations so you’ll just have to avoid pre-packed food to be sure.
Watch out for MSG in: crisps, stock, processed food, chinese takeaways, soy sauce...
almost anything can contain it and it can be hidden on the label as things like hydrolyzed
vegetable protein, vegetable protein, natural flavorings and spices.
Soy. The most genetically modified crop
in the world.
We used to recommend Soy milk and Soy products but recent research
has shown that Soy might not be the health food we once thought.
Soy is the most genetically modified crop in the world. As no tests have
been done to determine the risks of consuming GMO’s we just don’t
know how this will affect us.
We do know however that soy can:
• inhibit the enzymes necessary to help digest protein,
• cause red blood cells to clump together,
• depress thyroid function,
• prevent absorption of minerals,
• increase exposure to pesticides and heavy metals (especially
It’s this lack of nutritional quality that causes a lot of problems for us
today & is another essential withdrawal from a healthy lifestyle.
Eat More of These!
Foods high in bad fats, sugar and chemicals are directly linked to many negative
emotions, whereas whole, natural foods rich in nutrients - foods such as fruits, vegetables,
grains and legumes - contribute to greater energy and positive emotions. - Marilu Henner
You’ve got an exciting 30 days coming up! The foods that you can eat on this
programme are going to get your taste buds going.
All the foods you should eat for at least 30 days should be whole and unprocessed
that are as close to their natural state as possible. Avoid anything ready made - this of
course excludes delicious ready to eat snacks!
All the foods that you should eat should be fresh and you should avoid anything that
comes in jars, plastic, tins, cardboard etc etc. The kinds of foods we’re talking about
are vegetables, pulses, seeds, fruits, legumes, nuts, meat, fish, poultry and eggs.
Follow the week fresh rule - any food you buy shouldn’t last more than a week in your
fridge (excluding dried foods).
Remember - natural state means you can still identify it as the original materials and
it can go rotten. Anything modified beyond that will contain the bad stuff that you
Also... buy the best food you can. It may seem a cliche but every meal is your chance
to get the best stuff into your body and help you lose weight. You should be excited
about your next meal and an opportunity to pack more goodness in!
The wonder vegetable with
amazing health properties. Plus
any cruciferous vegetables - as
many as you can eat - there truly
are no limits!
The more vegetables you eat
and the less cooked they are,
the healthier you will be. It really
is as simple as that. Eat as many
colours and as much as you can!
Packed with all kinds of important vitamins and minerals,
whole grains are great food.
However, they MUST be whole
(i.e. be intact). And not wheat!!
PULSES & LENTILS
Contain perfect balance of carbohydrate and protein. Soak
and cook freshly yourself for
less of that well known effect.
Lentils can be eaten liberally.
Spices are your friend. They will
flavour your food and they are
packed with all kinds of good
things. Makes it easy to eat less
salt and avoid other no-nos.
ORGANIC MEAT & FISH
Stick to lean white meats.
Lean cuts of chicken and turkey breast and fish are a great
source of protein. Buy organic
and eat only the best quality.
Almost on the don’t eat this list
because most eggs are basically just not good enough. Eat a
maximum of three eggs a week
of the best organic quality only.
We talk a bit more about quality
of water later in this chapter but
basically the more you can get
the better. Quality will make all
the difference so get learning!
So you may be wondering why Broccoli gets a special mention? What if we told you that
someone had invented a drug that was cheap, distributed without prescription, could
be grown in your back garden, tasted GREAT and:
• Just a handful provides more than your RDA of Vitamin C and K
• Also provides a decent amount of other essential things like Folic Acid, Vitamin A (as
beta-caretone), Manganese, Fibre (50% insoluble), Tryptophan, Potassium, Vitamin
B1 B2 B3 B5 B6, Magnesium, Calcium, Iron, Selenium and more!
• Has been found to rebalance estrogen levels in the body due to indole-3-carbinol,
good news for everyone with our polluted water and rising breast and prostate
• Contains sulforaphane which boosts our bodys ability to destroy cancer causing
The list of benefits goes on and on!
How to prepare
If you want to preserve the best qualities of broccoli then eat it raw or lightly steam it.
It’s an easy addition to a salad - just slice thinly and it will be crunchy and spicy.
Lightly steaming actually boosts the cholesterol fighting benefits of broccoli so this is a
great way to cook it.
What you definitely want to avoid is cooking till it’s mushy - the flavour will be long
gone and the health benefits with it!
What to choose
Any broccoli is great for you but especially the dark purple varieties you see sometimes
- they contain even more of the good stuff.
Broccoli is a member of the cruciferous vegetables family which all offer similar benefits
(broccoli just tastes great and is really easy to cook.
Some other choices and how to prepare:
Radishes - these spicy little pink balls are an excellent snack or sliced in a salad
Green or spring cabbage - lightly steamed with some slices of apple this is a great side
dish for any meal.
Red cabbage - a classic salad vegetable sliced with some lemon juice sprinkled to keep
the colour. Also delicious steamed or slowly cooked.
Watercress or Rocket - chuck a few leaves in with any salad and it will add flavour and
Brussel sprouts - the winter favourite is incredibly healthy as well so stop moaning and
Kale - last but far far from least - kale could have it’s own chapter! Steamed kale is
easily as good as broccoli. Kale also contains different cancer fighting properties and
also supports the body in detoxification. And much more - make sure you get some kale
into your diet.
What to avoid
Definitely avoid overcooking your broccoli and don’t smother it in butter!
Moving on from your plateful of broccoli, it is definitely worth exapanding on the rest of
your other secret health and weight loss boosting weapon - vegetables.
• All vegetables give you something good, many are packed with goodness
• If you ate nothing but vegetables you could eat unlimited quantites without getting
fat. Our bodies also understand vegetables better meaning we feel full at the right
time and will naturally stop eating
• They contain very little fat and only good fats
• Vegetables are a very cheap way of eating healthily. Buy in season and you’ll get the
maximum budgetary benefits
• Cancer fighting, heart benefits - you won’t even realise the long term health benefits
you’ll get from your plate of veg!
With the wide range of variety and ways you can prepare them, vegetables really offer
something for everyone.
How to prepare
Generally if you can eat it raw, then eat it raw! Beyond that lightly steaming is a delicate
flavour and nutrient preserving method of cooking. As long as you’re getting a good
amount of raw vegetables in to your diet then having some slow cooked is not going
to be a problem.
What to choose
There are so many vegetables to choose from that it’s hard to pick winners. We’ve
selected a few for you that are easy to prepare and easy to get hold of.
Sweet Potatoes - a plateful of sweet potato fries tastes so good that we would rather
have it than any dessert you could offer us. Also great mashed or baked whole in the
oven. Once you’ve discovered sweet potato you will want to eat it every day. Did we
mention that it’s packed with vitamin C, potassium, manganese, fiber and B6?
Spinach - Spinach is absolutely packed with good stuff for you. Very high in vitamin
C, K, A B2, manganese, folic acid, magnesium, iron and calcium. Has been shown to be
extremely effective against cancer, especially due to three cancer fighting compounds.
Just buy a bag and have a handful raw every day and you’ll notice the benefits.
Carrots - If you want a healthy heart then eating more raw carrots will help you greatly.
They contain a range of vitamins and nutrients and taste great raw or steamed. Try
having a raw carrot instead of your normal snack.
What to avoid
When buying vegetables watch out for any blemishes - mishapen is fine but no rotten
bits or signs of damage in transport. In general organic is better and if you have a local
veg box scheme then this can be a great way to make sure you are getting a good load
of healthy veg every week. Oh and muddy is great - it seals in nutrients and keeps your
veg fresh (although it is a pain to wash off!).
Generally you should eat very little grains for success. The best time to eat them is just
after a workout. A good guide is no more than a handful a day. Remember that vegetables
are a better source of carbs for you. During the first 28 days then we recommend just
keeping them off your shopping list as much as possible.
What to choose
The best wholegrain to go for is organic brown rice. You can also look at Quinoa, Millet
(must be soaked see below) and Amaranth.
How to prepare
Soak you’re grains overnight before eating if you can. This helps neutralise phytic acid
and softens so cooking time is reduced.
What to avoid
Watch out for one of the biggest rip offs around - the labelling of foods as whole grain
or ‘enriched with whole grain’ (or high fibre for that matter). This commonly means that
sugar has been added or some other nasty. Basically making the product worse. The
labelling of ‘contains whole grain’ is completely unregulated so just learn to trust what
you read on the ingredients list, not what claims are made.
A note about rice
We generally recommend you avoid any kind
of rice during the first 28 days of the program.
While white rice is heavily processed, the main
reason for avoiding other types of rice is similar
to why we avoid potatoes. The quantity of rice
consumed is often high, and if your goal is
weight loss you’ll see better results if you cut it
out. If you do eat wholegrains like brown rice,
then make sure you stick to a handful only.
Pulses and Lentils
Pulses and Lentils are a great way to get protein and you really can’t eat too many of
them. It’s a great alternative to meat or fish to base a meal around.
What to choose
There are so many different pulses, legumes and lentils to choose from we recommend
That said dark green lentils are delicious and hold their texture really well (also known
as puy lentils).
All offer similar but slightly different properties so just grab a few bags of dried ones and
How to prepare
ALL dried beans and legumes MUST be soaked for at least 24 hours. Lentils can also be
You also MUST boil all of them (beans, legumes and lentils) HARD for 20 minutes - then
turn down and simmer till they’re soft. They contain a chemical which can make you
sick unless you destroy it by boiling (kidney beans especially).
In a wierd twist of nature if you sprout your beans or legumes you don’t actually need
to boil them hard - nature takes care of that for you!
To sprout all you need to do is soak them for 24 hours then keep them damp for a few
days in a confined space (rinse daily to keep them wet).
The amazing thing is that when they sprout they are no longer beans, legumes or lentils
- they’re vegetables!!
What to avoid
Canned beans often have high levels salt and can have aluminium in them from the can.
Obviously anything with a pre-made sauce is out!
Spices are packed with antioxidants and we don’t even really understand their full
Even better they make your food taste great totally naturally! This is definitely the best
way to flavour your food without all the additives.
Some spices and the benefits you can get from them:
Rosemary - stops gene mutations that lead to cancer!
Turmeric - contains circumin which is a powerful antioxidant
Paprika - contains capsaicin another powerful antioxidant
Ginger - an anti-inflammatory and great for nausea
Cinammon - lowers blood sugar and cholesterol
Amazingly, some spices actually contain more antioxidants than fruits or vegetables!
Organic Meat & Fish
Get in the mindset of buy less, buy better. Organic food has generally been fed better
quality food and been allowed to graze naturally. Plus the amount of hormones and
antibiotics that can be used is tightly controlled.
For fish go for wild caught if you can find it - farmed fish is usually much dirtier due to
the way they are kept together.
Make sure you go for organic - they contain more nutrients and none of the additives of
their cheaper (and crueller) relations.
I’ve heard that eating too many eggs can
raise your cholesterol - how many can I eat?
“For most people there is currently no limit on the number of eggs that you can eat in a week.
However, because the recommendation has changed over the years, it’s often a common source
In the past a restriction on eggs was recommended because we thought that foods high in cholesterol
(including liver, kidneys and shellfish, as well as eggs) could have an impact on cholesterol levels in
However, as research in this area has developed, so has our
understanding of how foods that contain cholesterol affect people’s
For most people, the amount of saturated fat they eat has much
more of an impact on their cholesterol than eating foods that contain
cholesterol, like eggs and shellfish. So unless you have been advised
otherwise by your doctor or dietician, if you like eggs, they can be
included as part of a balanced and varied diet.”
British Heart Foundation
Go for the best water you can get access to. Water is the main thing in your body and
you deserve the best! All the important things in your body depend on water. It will
help flush out toxins, clean your vital organs and keep nutrients flowing.
Tap water contains a lot of stuff we don’t want to be consuming. From chlorine and
flouride to run off from farming.
It’s important... no.... vital to drink a lot of water everyday! So what are your best choices?
What to drink in order of importance
Reverse Osmosis Filtered / Specialist Filtered - If you’ve got lots of money you can buy
a home filtering machine
Bottled Water - Spring water is the cleanest. Others are just tap water which MIGHT
have been filtered.
Home Filtered - Get your jug handy! Removes all chlorine but doesn’t take out much
else. New all in one bottles available which are quite handy. Great because your water
is usually nice and cold from the fridge.
Tap Water - Chlorine, heavy metals and flouride are just a few of the reasons why!
Rain Water - Okay you probably weren’t going for that! And we don’t recommend it!
We can reverse years of damage to our bodies by deciding to raise our standards for
ourselves, then living differently. Old wounds heal, injuries repair. - Motivational Quote
Simple rules for success
So now you know what to eat you need a few simple rules to pull it all together.
1. Never starve yourself - you need food to keep your body going and keep your blood
sugar levels at a consistent rate in order to drop fat
2. Never get really full - remember 5 small meals are going to get you results faster than
3 large meals. If you feel too full then you’ve eaten too much.
3. Drink plenty of fresh water - down a pint of water before a meal and you’ll satisfy
yourself much quicker meaning you’ll control your portion sizes better
If you don’t drink enough water then you’ll mistake thirst for hunger a lot leading to
overeating - the receptors that tell you that you’re hungry are the same as the ones that
tell that you’re thirsty.
Don’t let yourself get hungry
Don’t let yourself get too full
Eat 5 meals rather than 3 and...
Drink lots of water!
So, what next?
It’s day 30, you’ve made it! First of all a big congratulations!
We bet you are already looking forward to the pizza you have been thinking about with
extra cheese tomorrow night, right? Not to mention the beer to go with it, and the ice
cream for desert.
Well, before you get too excited, the post-detox phase requires some planning too,
especially with regard to suspected food intolerances.
While you have hopefully lost weight and inches during the first 30 days, and are feeling
great, the true power of this program is what comes next.
You see, you’ve cut out a lot of ‘suspect’ food this last month - dairy, wheat, sugar and
alcohol. Now is the time to learn even more about your body. If you learn how your body
reacts to certain foods, you will be able to make better decisions about what you eat going
Staying off all the above, all of the time, IS possible. But it’s not a lot of fun!
So by spending a little more time investigating how foods affect you, you’ll learn what you
can get away with.
You will also be able to develop your own personal ‘back to basics plan’ that you can always
fall back on when you’re feeling a bit heavier/bigger than you would like. For instance, just
before a holiday, or a special occasion, you’ll know exactly what to do to fit back in you’re
favourite summer dress, without necessarily having to follow the 30 day detox phase.
For example, we have found that most of the time we’re OK eating dairy, but that too
much bread is the quick root to feeling bloated and sluggish. So when we want to feel our
best, we just cut out all wheat for a while, and don’t worry too much about the diary.
Finding how you react to certain foods will empower you to make choices based on
experience, rather than just on what you want. So, what do you do next?
Food Reintroduction Phase
So, the foods that need careful reintroduction are wheat and dairy.
Say you go ahead and eat that huge meat pizza, and 2 hours later you are bloated and
have terrible indigestion, and the next day you break out in spots all over your chin? How
will you know what caused the reaction? Was it wheat, dairy or both?
You need to reintroduce these foods gradually, in a controlled manner.
So, if you’ve been desperate for cheese, on day 31 have one small piece of cheese in
addition to your normal Pursuit Of Healthiness meals.
Monitor your body carefully for any reaction. If you don’t notice any adverse effects, the next
day have two pieces of cheese, and once again monitor any changes in your body. Increase
the amount of cheese again on the third day, and if you are still symptom free you can assume
that you are not intolerant to cheese.
For best results, go back to the full detox phase for a couple of days, then can you move onto
the next food item in question.
We’d recommend you repeat this reintroduction process for cheese, milk, bread and pasta.
It sounds a bit tedious, we know, but this is where you learn the most about your body,
and developing your own ‘back to basics’ plan will mean you never need to follow another
desperate diet again, as you will know exactly what works for you.
Back to ‘normal’ eating?
As we said, you could follow the detox phase of Pursuit Of Healthiness nutrition system all of
the time, but it wouldn’t be much fun.
What would dinner parties, nights out with friends, trips to the cinema be like if we could
never have a ‘treat’?
And what happens when we deny ourselves something? We want it more.
So, here’s a plan that works well for us.
The Cheat Day
On one pre-planned day every week you can eat ANYTHING you want.
But the other 6 days you go back to full 100% detox, or at the very least your personal ‘Back
To Basics’ plan.
And to get you through those 6 days each week avoiding temptation, every time you want
something ‘naughty’ write it down, and compile a list of things you’ll have on your next cheat
The first couple of times you do this you will likely eat so much you want to burst, feel quite
sick, and be desperate to get back onto your normal plan the next day.
After a couple of weeks you’ll find your cheat days may just end up being ‘cheat meals’ instead
of whole days.
Again, experiment and find what works best for you.
If one day a week off for you doesn’t work logistically, you could also try the 80/20 rule. If
you have 5 ‘meals’ a day (counting snacks) that’s 35 meals a week. If you stick to the nutrition
manual 80% of the time, that means you have 7 meals each week where you could eat what
So that chocolate croissant for a mid morning snack counts as one of those 7 opportunities,
and so on.
It’s your body. Learn what works best for you and take back control!
But what if you don’t make it to 30 days?
What if you succumb to pepperoni pizza after only five days?
Or ice cream after only ten days?
Or a glass of wine on your first weekend?
You have not failed!
While the principles are easy, fitting the nutrition manual into your lives can be challenging.
It’s not the time it takes, as simple food takes often less time to prepare.
It’s the cultural and social aspects of our lives that can sometimes appear to be in direct
competition with the program.
The best results will come from following the principles to the letter. By doing this you will
come to understand your body and the effects of the food that you eat.
The most important piece of advice we can give you is to stick with it!
If you suddenly realize you ate a chocolate that came with your herbal tea, don’t panic!
Learn to listen to your body, and try to determine if you really wanted the chocolate or not.
Would you eat it again if you could turn back the clock?
As you progress through the days and weeks you will find you quickly look at food in a new
light. It’s not that you see foods as bad, it’s more a case of seeing other foods as better!
Persevere, and the benefits will soon outweigh the common initial perception that you will
be missing out on certain foods.
Good Luck, and enjoy your Nutritional Responsibility journey!
Get your plan together
The simplest way to keep yourself on plan is to plan your meals for the week ahead. That
way you’ll always have the right food on hand.
Here are some tips for keeping to your plan:
• Keep enough food and healthy snacks in the house at all times
• Refuse to have foods that you’re not allowed in the house - yes, throw them
• Always think ahead for when you are next hungry - we all suffer from temptation
when we’re hungry - it’s totally natural!
• Shop online -you’re able to edit the bad stuff out of the shopping basket
afterwards - and avoid the mini temptation of walking past bad stuff
• Sit down and work out how much you’re saving on your normal expenses - i.e.
coffees, sandwiches, sweets, cakes, chocolates, soda, alcohol, takeaways
• Then spend that money on organic food - the best you can buy!
Make sure you go for organic - they contain more nutrients and none of the additives
of their cheaper (and crueller) relations. You don’t want to overdo the eggs so aim for
around three a week - making organic very affordable for everyone.
Breakfast is the one meal of the day you must get perfect. If you do you will find that all
the others are easier to stick to and you will feel energised for the whole day.
It’s also important to get a substantial amount of calories in you so you have energy for
Lunch can be a tricky one if you are not able to be at home.
What’s the key to winning?
Answer - preparation.
Left over dinners, pre-prepared salads and lots of variety are your friend.
The mistake that most people make is that they rush breakfast (don’t get the right stuff,
don’t get enough), compromise on lunch (sandwiches are convenient but you’ll end up
looking like the people who eat them). What does that leave? Dinner. Suddenly dinner
is the chance to grab all your nutrition for the day. Unfortunately loading with carbs late
in the evening as well as eating late (another modern habit) really mess with your body
and its ability to process food.
Have you ever eaten a meal late at night and then felt starving in the morning? That’s
the effect of giving your body a carb rollercoaster late at night - it seems to delay the
Your ideal dinner is going to be vegetable based, with some protein. Adding a small
portion of brown rice is also fine.
Obviously the key to succeeding means you’ll need a lot of variety as well to keep you
interested so mix it up, but stick to the rules!
How to eat on this plan
On the next few pages you’ll see a sample weeks eating plan - followed by some
example recipes that will help you get started.
There are loads of recipes out there that are perfect for this plan - the idea is you can eat
liberally and enjoy food as long as you miss the dangers.
It’s not only possible to eat this way - it’s exciting and delicious. Remember, most of the
things that you are getting rid of out of your diet are used to make food production
costs cheaper - so you’re just getting more of the good stuff than other people!
Example of a 7 day meal plan
Here is a full weeks meal plan to get you started. Recipes can be swapped out or removed completely - it’s up to you.
1 Week Eating Plan
Spiced Vegetables with
nuts + seeds
of nuts +
Left Over 3
nuts + seeds
nuts + seeds
of nuts +
Salmon, veg- 3 Bean Chili
Lentil bolognese with
In this section you’ll find all the recipes for your one week meal plan. All are designed to
serve 1. If you need to cook for more then just cook 1 quantity of each recipe per person.
Scrambled Eggs with Smoked Salmon and Vegetables
1 tablespoon coconut oil
2 large organic free range eggs
2 large organic free range egg whites
¼ teaspoon freshly ground pepper to taste
¼ Cup of red & green peppers, chopped
¼ Cup of fresh spinach, chopped
2 spring onions, green tops only, thinly sliced
30g smoked salmon, thinly sliced
Combine eggs, egg whites and pepper in a medium bowl. Stir briskly with a fork until well
blended. Heat oil in a non-stick frying pan over a medium-low heat. Add peppers, onions and
spinach, cook for 2 minutes or until softened. Add the salmon and cook for a further 3-5 minutes.
Spiced Vegetables with Coconut
1 Tablespoon coconut oil
1 Piece of fresh root ginger, grated
2 Organic carrots, sliced
4 Asparagus spears, stemed and chopped
1 Garlic clove, crushed
1 Fresh red chilli, chopped
400ml Coconut milk
1 Tablespoon fresh coriander
½ Teaspoon Sea salt
Heat oil. Add the grated ginger and garlic Stir on a medium heat for 1-2 minutes. Add the chilli,
carrots, asparagus and onion and stir for a further 2 minutes. Stir in the coconut milk and bring
back to the boil. Cook until the coconut milk reduces slightly and the vetetables are tender.
Add sea salt to taste.
½ cup of strawberries
½ cup of blueberries
8 oz. of Greek yogurt
½ cup coconut milk
1 tablespoon flaxseed oil
In a blender, combine all the ingredients and blend until it becomes smooth.
Cocoa and Date Oatmeal
60g chopped pitted dates
240g organic rolled oats
2 tbsp raw organic cocoa
500ml coconut milk
Combine dates, oats and raw organic cocoa in a saucepan, slowly stir in the coconut milk.
Heat on a medium heat, stirring continuously. Continue cooking and stirring until the cereal is
Salad with Grated Vegetables (and Beans)
This is a great way to pull together all that lovely raw food you’ve been buying. Don’t get too
hung up on quantities, just use what looks, smells and tastes great.
Torn Lettuce / Spinach Leaves / Herbs
Grated Carrot / Beetroot / Sweet Potato
Can of beans or leftover beans (optional)
Handful of Pine Nuts / Pumpkin Seeds
Splash of Olive Oil
Salt and Pepper
Prepare all the vegetables. Sprinkle over the pine nuts or pumpkin seeds and splash oil. Toss
Leftover Salmon / Lentil Bolognese Salad
This is equally good with any leftover dinner i.e. meat, eggs, fish or vege dish.
Same ingredients as Salad with Grated Vegetables
Leftover meal items, salmon or bolognese
Prepare the salad and add the leftover meal items before the pine nuts or pumpkin seeds.
Splash a little oil over to finish and toss and serve.
Salmon, Vegetables and Brown Rice
3 Tablespoons Olive Oil
Salt and Pepper
Vegetables i.e. Broccoli
100g Brown Rice
Heat the oven to 180 degrees. Place salmon in oven proof dish and cover with oil and seasoning. Cover with foil and bake for 15-20 mins. You want the fish to ‘just’ be cooked so it is still tender. Boil brown rice according to instructions on pack (usually 35 minutes). Steam vegetables
lightly just prior to serving.
Three Bean Chilli with Brown Rice
Use any beans you want for this dish, canned or dried. If you are soaking and cooking your own
beans remember that they need careful handling. Soak overnight then drain and bring to the
boil in fresh water. Boil HARD for 20 minutes and then simmer on a lower temperature until
they are soft. They are then ready to add to the recipe. This recipe will serve 4 - or 2 plus lunch
the following day.
3 Cans of beans (any type) or equivalent volume of cooked and drained dried beans
2 Onions, sliced
3 Cloves of garlic crushed then mashed to a pulp with a knife
2 Red peppers, sliced
1 Teaspoon Paprika
1 Teaspoon chilli powder
1 Teaspoon cumin seeds (ground)
1 Can Italian plum tomatoes or 4 chopped fresh tomatoes
Salt and Pepper
Brown Rice (400g for four people)
Fry the onions and garlic in a little oil until they start to brown. Add the cumin seeds and red
peppers and salt and pepper. Cook for a couple of minutes until peppers start to soften. Add
tomatoes, chilli powder and paprika. Put lid on and simmer until sauce is rich (around 30 minutes). In the mean time boil the brown rice according to instructions on the pack. Add beans
to sauce stirring around until covered. Cook for a few minutes and then using a potato masher,
mash half the sauce and beans. Mix around and then you are ready to serve.
Use any veg you like. Spinach works really well but you can experiment and mix and match.
Handful spinach, peppers, grated carrot - anything you like! Experiment!
Small onion chopped
1 clove of garlic, chopped
Large splash of coconut, rice or almond milk
Quarter teaspoon of baking powder
Salt and Pepper
Heat oven to 180 degrees. Whisk eggs and milk together until well combined. Add eggs and everything else into a small oven proof dish. Bake for about 15-20mins watching carefully. Quiche
will rise slightly. Serve with large plate of raw vegetables.
Lentil Bolognese with Gluten Free Pasta
You can substitute the gluten free pasta for brown rice or quinoa if you prefer. Serves 4 (2 + 2
for lunch next day).
250g lentils (red or green or mixture)
Veg pot mix - 2 sticks celery, 2 carrots, 1 onion, 2 cloves of garlic, 10 peppercorns
1 onion, chopped
2 cloves garlic, finely chopped
2 carrots, chopped finely
2 sticks celery
1 can tomatoes or 4 chopped fresh tomatoes
Salt and Pepper
400g gluten free pasta
Wash lentils thoroughly. Cook according to instructions adding the veg pot mix to the pan you
are boiling them in (usually for 20 minutes). In the mean time, fry the onion in a large heat proof
pan, until brown. Add garlic, chopped carrots and chopped celery. Sweat until softened. Add
tomatoes and seasoning. Simmer until rich then add lentils (disposing of veg pot mix). Simmer
until combined. Cook gluten free pasta as advised on pack. Serve and enjoy with a splash of
Vegetable stir fry
You can use any vegetables you like just chop them up fairly thin so they cook quickly.
1 onion, finely chopped
2 cloves garlic crushed and pulped
Small piece ginger, pulped
1 red chilli if you have one
Any other veg i.e. mangetpout, green beans, baby sweetcorn
A little soy sauce if you like
Heat your wok or pan and oil until smoking. Add onions, garlic, ginger and chilli and cook for
a couple of seconds then add the rest of your veg. Cook until they just look slightly softened.
Quickly serve and sprinkle sesame seeds on top.
Slow cooked Roast Pork with Sweet Potato Fries
This is a monster of a dish which is why we recommend it for the weekend relax. Suitable for
several people and lunches afterwards.
1kg Pork Loin or Shoulder
1 Onion, sliced
4 Cloves garlic, sliced
2 Teaspoons chilli powder, ground cumin, ground coriander
400ml boiling water with organic stock cube dissolved
1 Can Italian plum tomatoes or 4 chopped fresh tomatoes
Salt and Pepper
3 Tablespoons Olive Oil
500g Sweet Potatoes, peeled and sliced into chips
Veg (steam just prior to serving)
Heat oven to 180 degrees. Brown the pork in a frying pan heated with the olive oil. Place into
a large oven proof casserole dish (find one that has a tighly fitting lid). Now fry the onion, garlic and spices in the pan and add a little water once they are brown to deglaze and save the
flavour. Now add everything into the casserole dish and seal. Cook for an hour then lower the
temperature to 150 degrees and cook for a further 2 - 5 hours (check to see when tender). Oven
bake the sweet potato with a splash of olive oil and salt and pepper. Steam veg and serve.
Energy –boosting Muesli
Preparation Time 5 minutes
Makes 15 servings
500g porridge oats
100g toasted almonds, chopped
2 tbsp pumpkin seeds
2tbsp sunflower seeds
100g ready-to-eat dried apricots, chopped
Milk or yoghurt to serve
Mix the oats with the almonds, seeds and apricots.
Store in a sealable container: it will keep for up to one month
Serve with milk or yoghurt
Preparation time 10 minutes Cooking time 5 minutes Serves 2
250g cooking apples, peeled & chopped
Juice of ½ lemon
1 tbsp golden caster sugar
To Serve : 25g raisins, 25g chopped almonds, 1 tbsp natural yoghurt
Put the cooking apples into a pan with the lemon juice, caster sugar and 2 tbsp cold water
Cook gently for 5 minutes or until soft then transfer to a bowl
Sprinkle a little ground cinnamon over the top, cool and chill.
This will keep for up to 3 days. Serve with the raisins, chopped almonds & yoghurt
Poached Eggs with Mushrooms
Preparation time 15 minutes Cooking time20 minutes
8 medium sized flat or portabella mushrooms
8 medium eggs
225g baby spinach leaves
Preheat the oven to 200 degrees C, gas mark 6
Arrange the mushrooms in a single layer in a small roasting tin and dot with the butter.
Roast for 15 minutes or until golden brown and soft
Meanwhile, bring a wide shallow pan of water to the boil. When the mushrooms are half-cooked and the
water is bubbling furiously, break the eggs into the pan, spaced well apart, then take the pan off the heat.
The eggs will take about 6 minutes to cook
When the mushrooms are tender, put them on a warmed plate, cover and return to the turned-off oven
to keep warm
Put the roasting tin over a medium heat on the hob and add the spinach. Cook, stirring, for about 30
seconds or until the spinach has just started to wilt
The eggs should be set by now, so divide the mushrooms among four warmed plates and top with a little
spinach and a poached eggs
Pepper and Lentil Soup
Preparation time 15 minutes Cooking time 45 minutes Serves 6
1 tbsp Olive Oil
1 medium onion, finely chopped
1 celery stick, chopped
1 leek, trimmed and chopped
1 carrot, chopped
2 red peppers, seeded and diced
225g red lentils
400g tin chopped tomatoes
1 litre (1 ¾ pints) hot gluten free vegetable stock
25g pack flat-leafed parsley, chopped
Salt and ground black pepper
toast to serve
Heat the oil in a pan. Add the onion, celery, leek and carrot and cook for 10-15 minutes until soft
Add the red peppers and cook for 5 minutes. Stir in the red lentils, add the chopped tomatoes and hot
stock and season to taste with salt and pepper
Cover the pan and bring to the boil, then reduce the heat and cook, uncovered, for 25 minutes or until
the lentils are soft and the vegetables are tender
Stir in the parsley. Ladle the soup into warmed bowls and serve
Hot and Sour Soup
Preparation time 20 minutesCooking time 30-35 minutes
1 tbsp vegetable oil
2 turkey breasts, (about 300g) or the same amount of tofu, cut into strips
5cm piece of fresh root ginger, peeled and grated
4 spring onions, finely sliced
1-2 tbsp Thai red curry paste
75g long- grain wild rice
1.1 litres (2 pints) hot gluten free vegetable stock or boiling water
200g mangetout, sliced
juice of 1 lime
4 tbsp freshly chopped coriander to garnish
Heat the oil in a deep pan. Add the turkey or tofu and cook over a medium heat for 5 minutes or until
Add the ginger and spring onions and cook for a further 2-3 minutes. Stir in the curry paste and cook for
1-2 minutes to warm the spices
Add the rice and stir to coat in the curry paste. Pour the hot stock or boiling water into the pan, stir once
and bring to the boil. Reduce the heat, cover and simmer for about 20 minutes
Add the mangetout and cook for a further 5 minutes or until the rice is cooked. Just before serving
squeeze in the lime juice and stir to mix
To serve, ladle into warmed bowls and sprinkle with the coriander
Cannellini Bean and Sunblush Tomato Salad
Preparation time 5 minutes, plus marinating Serves 6
½ red onion, very finely sliced
2 tbsp red wine vinegar
a small handful each of freshly chopped mint and flat-leafed parsley
2 x 400g tins cannellini beans, drained and rinsed
4 tbsp extra virgin olive oil
4 celery sticks, sliced
75g sunblush tomatoes, snipped in half
Salt and ground black pepper
Put the onion into a small bowl, add the vinegar and toss. Leave to marinate for 30 minutes- this stage is
important as it takes the astringency out of the onion
Tip the onion and vinegar into a large serving bowl, add the remaining ingredients, season to taste with
salt and pepper and toss everything together
Easy Roast Chicken Salad
Preparation Time 10 minutes
100g shredded roast chicken (without skin)
1 carrot, chopped
1 celery stick, chopped
¼ cucumber, chopped
a handful of ripe cherry tomatoes, chopped
1 tbsp hummus
¼ lemon to serve
Put the chicken into a shallow bowl. Add the carrot, celery cucumber and cherry tomatoes
Top with the hummus and serve with lemon for squeezing over the salad
Preparation Time 10 minutes Serves 4
2 x 400g tin mixed beans, drained and rinsed
250g flaked tuna
1 cucumber, chopped
1 large red onion, finely sliced
4 ripe tomatoes, chopped
4 celery sticks, chopped
80g baby spinach leaves
2 tbsp olive oil
1 tbsp red wine vinegar
Salt and ground black pepper
Put the beans into a bowl and add the tuna, cucumber, red onion, tomatoes, celery and spinach
Mix together the oil and vinegar, season with salt and pepper, then toss through the bean mix and serve
Smoked Mackerel Citrus Salad
Preparation time 10 minutes Cooking time 5 minutes Serves 6
200g green beans
200g smoked mackerel fillets
125g mixed watercress, spinach & rocket
4 spring onions, sliced
1 avocado, halved, stoned, peeled and sliced
For the dressing 1 tbsp olive oil, 1 tbsp freshly chopped coriander, grated zest & juice of 1 orange
Preheat the grill. Blanch the green beans in boiling water for 3 minutes until they are just tender. Drain,
rinse under cold running water, drain well, then tip into a bowl
Cook the mackerel under the hot grill for 2 minutes until warmed through. Flake into bite-size pieces,
discard the skin and add the fish to the bowl with the salad leaves, spring onions and avocado
Whisk all the dressing ingredients together in a small bowl. Pour over the salad, toss well and serve
Chicken Tarragon Burgers
Preparation time 30 minutes, plus chilling Cooking time 12 minutes Serves 2
225g minced chicken
2 shallots, finely chopped
1 tbsp freshly chopped tarragon
25g fresh breadcrumbs
1 large egg yolk
vegetable oil ( to oil)
salt and ground black pepper
toasted burger buns, salad leaves , low fat greek yogurt to serve
Put the chicken into a bowl with the shallots, tarragon, breadcrumbs and egg yolk. Mix well, then beat in
about 75ml cold water and season with salt and pepper
Lightly oil a foil-lined baking tray. Divide the chicken mixture into two or four portions (depending on
how large you want the burgers) and put on the foil. Using the back of a wet spoon, flatten each portion
to a thickness of 2.5cm. Cover and chill for 30 minutes
Preheat the grill, slide the baking tray under the grill. Cook the burgers for 5-6 minutes on each side until
cooked through, serve in a toasted burger bun with a dollop of mayonnaise or low fat greek yogurt and
a few salad leaves
Preparation time 15 minutes Cooking time 50 minutes Serves 4
50g fresh breadcrumbs
450g minced lean pork
1 tsp fennel seeds, crushed
¼ tsp chilli flakes ( or to taste)
3 garlic cloves, crushed
4 tbsp freshly chopped flat-leafed parsley
3 tbsp red wine
roughly chopped fresh oregano to garnish
gluten free spaghetti to serve
For the tomato sauce :
2 large shallots, finely chopped
3 pitted black olives, shredded
2 garlic cloves, crushed
2 pinches of chilli flakes
250ml Gluten free vegetable stock (Swiss Marigold)
500g carton passata
2 tbsp each freshly chopped flat-leafed parsley, basil and oregano
salt and ground black pepper
To make the tomato sauce, spray a pan with the oil spray and add the shallots. Cook gently for 5 minutes.
Add the olives, garlic, chilli flakes and stock and bring to the boil, then reduce the heat, cover and simmer
for 3-4 minutes
Uncover and simmer for a further 10 minutes or until the shallots and garlic are soft and the liquid
syrupy. Stir in the passata and season with salt and pepper. Bring to the boil, then reduce the heat and
simmer for 10-15 minutes. Stir in the herbs
Meanwhile, put the breadcrumbs, pork, fennel seeds, chilli flakes, garlic, parsley and wine into a large
bowl, season and mix together, using your hands, until thoroughly combined
Preheat the grill. Line a grill pan with foil, shiny side up, and spray with the oil spray. With wet hands roll
the mixture into balls. Cook the meatballs under the hot grill or 3-4 minutes on each side. Serve with the
tomato sauce and spaghetti, garnished with oregano
Spiced Tikka Kebabs
Preparation time 10 minutes Cooking time 20 minutes Serves 4
2 tbsp tikka paste
150g low fat natural yogurt
Juice of ½ lime
4 spring onions, chopped
350g skinless chicken, cut into bite-size pieces
Lime wedges and mixed salad to serve
Preheat the grill. Put the Tikka paste, yogurt, lime juice and spring onions into a large bowl. Add the
chicken and toss well. Thread the chicken on to metal skewers
Grill the chicken for 8-10 minutes on each side, turning and basting with the paste, until cooked through.
Serve with lime wedges to squeeze over the kebabs, and mixed salad
Chicken Stir-fry with Gluten Free Noodles
Preparation time 20 minutes Cooking time 20 minutes Serves 4
2 tbsp vegetable oil
2 garlic cloves, crushed
4 boneless, skinless chicken breasts, each sliced into 10 pieces
450g carrots ( about 3) cut into thin strips, about 5cm long
250g pack of gluten free noodles
1 bunch spring onions, sliced
155g jar sweet chilli and lemongrass sauce
Cook the noodles in boiling water according to the pack instructions
Meanwhile, heat the oil in a wok or frying pan. Add the garlic and stir-fry for 1-2 minutes. Add the chicken
pieces and stir-fry for 5 minutes, then add the carrot strips and stir-fry for a further 5 minutes
Add the spring onions, mangetout and sauce to the wok and stir-fry for 5 minutes
Divide the cooked noodles well and add to the wok. Toss everything together and serve
Lean’n’mean Jamaican Pork Cutlets with Rice, Black-Eyed
Beans and Roasted Squash
Preparation time 20 minutes Cooking time 30 minutes Serves 4
85g onion ( peeled weight), finely chopped
85g deseeded red pepper, cut into 5mm squares
2 bay leaves
2 blades mace
60g easy-cook long grain rice
350ml chicken stock
85g cooked black-eyed beans
Freshly ground black pepper, to taste
275g squash, deseeded but left unpeeled and cut into 1cm wedges
4 x 115g pork loin chops, all visible fat removed
rapeseed or vegetable oil spray
½ lemon, cut into wedges for serving
For the jerk spice rub
1 x 5ml tsp sugar
½ x 5ml tsp dried oregano
½ x 5ml tsp paprika
½ x 5ml tsp ground cinnamon
¼ x 5ml tsp chilli powder
½ x 5ml tsp crushed garlic
¼ x 5ml tsp ground allspice
3 x 5ml tsp lemon juice
Preheat the oven to 200 degrees C / Gas mark 6
Heat a medium, lidded saucepan over a high heat, add the onion and pepper and cook for 2 minutes,
stirring constantly. Add the bay leaves and mace, then stir in the rice, stock, beans and pepper. Cover,
bring to a simmer and cook for 12-15 minutes, or until the rice has absorbed the stock and is tender.
Remove from the heat and keep warm
Meanwhile, spread the squash out on a non-stick baking tray and cook in the oven for 15 minutes,
turning occasionally until golden brown
To make the jerk spice rub, mix all the ingredients in a bowl and rub into the pork.
Heat a griddle pan over a medium heat and spray lightly with oil. Sear the chops on both sides then
cook for 4-5 minutes on each side, or until thoroughly cooked through. Be careful not to allow the pan to
become too hot as it will burn the spice before the meat is cooked.
Serve the cutlets with the rice and beans and the roasted squash, squeezing the lemon over the meat
Sweet and Sour Sea Bass
Preparation time 25 minutes plus 30 minutes cooling Cooking time 15 minutes
60g pak choi, shredded
40g bean sprouts
40g shiitake mushrooms, sliced
40g oyster mushrooms, torn
20g spring onions, finely sliced
1 x 5ml tsp finely grated root ginger
3 x 5ml tsp finely sliced lemon grass
2 x 90g sea bass fillets, skinned and boned
10g sesame seeds, toasted
For the sweet and sour sauce
90ml unsweetened pineapple juice
3 x 5ml tsp sugar
3 x 5ml tsp red wine vinegar
2 star anise, crushed
90ml tomato juice
3 x 5ml tsp cornflour, blended with a little cold water
Preheat the oven to 200 degrees C / Gas mark 6. Cut 2 x 38cm of greaseproof paper and 2 of the same
size aluminium foil squares
To make the sauce, heat the pineapple juice, sugar, red wine vinegar, star anise and tomato juice, simmer
for 1-2 minutes then thicken with the cornflour and water mixture, whisking continuously, then pass
through a fine sieve into a small bowl to cool
In a separate large bowl mix together the pak choi, bean sprouts, mushrooms and spring onions, then
add the ginger and lemon grass. Toss all the ingredients together
Put a square of greaseproof paper on top of a square of foil and fold into a triangle. Open up and place
half the vegetable mix into the centre, pour half the sweet and sour sauce over the vegetables and place
the sea bass on top. Sprinkle with a few sesame seeds. Close the triangle over the mixture and, starting
at the top fold and crumple the edges together to form an airtight triangular bag. Repeat to make the
Place on a baking tray and cook in the oven for 10 minutes until the foil bags puff with steam
To serve, place on individual plates and snip open to serve
Lentil Bolognese (alternative version)
Preparation time 25 minutes Cooking time 20-25 minutes Serves 4
1 x 5ml tsp rapeseed or vegetable oil
1 x 5ml tsp crushed garlic
25g onion (peeled weight), finely chopped
25g leek, finely chopped
25g celery, finely chopped
25g deseeded green pepper, finely chopped
25g carrot , finely chopped
25g courgette, finely chopped
85g flat mushrooms, diced
4 x 15ml tbsp red wine
pinch of dried thyme
400g tin of tomatoes, chopped then strained through a colander with the juice and pulp reserved
4 x 15ml tbsp dried puy lentils, rinsed and cooked in fresh cold water for 25-30 mins until tender
Freshly ground black pepper to taste
2 x 5ml tsp lemon juice
1 x 5ml tsp sugar
3 x 15ml tbsp chopped fresh basil
140g gluten free spaghetti ( uncooked weight)
Heat a saucepan over a low heat, add the onion and garlic and cook, stirring, until golden brown. Add
all the vegetables, except the mushrooms, increase the heat to medium and cook, stirring occasionally,
for 10-12 minutes, or until softened and there is no liquid from the vegetables left in the pan. Add the
Increase the heat to high, add the wine and cook for 2 minutes. Add the thyme and juice from the
tomatoes and cook until reduced by half
Add the lentils and pepper, stir in the tomatoes and cook for a further 3-4 minutes
Remove the pan from the heat and stir in the lemon juice, sugar and basil
Mix the sauce with the cooked spaghetti and serve
Preparation time 10 mins (plus 24 hours before to marinade) Cooking time 45 minutes-55 minutes
4-8 chicken portions, skinned
1 small onion, quartered
2 garlic cloves
1 x 5ml tsp chopped fresh ginger
2 x 5ml tsp ground cumin
2 x 5ml tsp coriander
1 x 5ml tsp garam masala
½ x 5ml tsp salt
½ x 5ml tsp cayenne pepper ( optional)
2 x 15ml tbsp lemon or lime juice
4 x 15ml tbsp low fat natural yogurt
Lime or lemon wedges to garnish
Using a sharp knife, cut 1cm deep slashes in each piece of chicken and put in a shallow dish
Put all the remaining ingredients in a food processor and blend until smooth. Spread the marinade over
the chicken pieces, working it into the cuts in the flesh. Cover and marinade in the fridge for 24 hours
When ready to cook, preheat the oven to 200 degrees C / Gas mark 6
Place the chicken pieces on a rack in a roasting tin and cook in the oven for 45-55 minutes until tender,
turning the pieces over once during cooking and basting with the juices in the tin
Serve garnished with lemon or lime wedges
Spiced Lentil and Vegetable Soup
Preparation Time 5 minutes Cooking Time 50 minutes- 1 Hour Serves 1
1x 5ml sp (1tsp) Olive Oil
1x 5ml sp (1tsp) Mild Curry Paste
1 clove garlic, peeled and crushed or finely chopped
350Ml Gluten Free vegetable stock (Marigold Swiss, you can buy from Tesco)
1 medium onion, chopped
30g dried red lentils
1 medium carrot , peeled and chopped
1 small parsnip or sweet potato, peeled and chopped
1 medium stalk celery, chopped
1x 5Ml tomato puree
1. Heat the oil in a lidded, non stick saucepan, add curry paste and garlic and stir over a low heat for 1
2. Add the stock and stir to combine, then add the rest of the ingredients and bring to a simmer over a
3. Turn the heat down very low, put the lid on and cook for 40-50 minutes or until the lentils are tender
4. Turn heat of and remove from stove, blend with a electric blender to desired consistency
Tip By blending only half the quantity, you get a nice thick soup, which is still chunky.
Chicken and Pine Nuts with Saffron Couscous and Lemon
Preparation Time 10 minutes Cooking Time 10 minutes, including soaking time- 1 Hour Serves 1
1-2 strands of saffron
50g dry weight couscous
2x 5Ml sultanas
125ml of boiling Gluten free vegetable stock (Swiss Marigold)
1x5Ml finely chopped coriander leaves
Juice of half a lemon
1x 5Ml Olive Oil
1x 100g chicken breast fillet, cut into 8 strips
25g of sweetcorn kernels
1x 5Ml pine nuts
10 cherry tomatoes, quartered
2 spring onions, trimmed and chopped
fresh coriander leaves to garnish
1. Put the saffron, couscous and sultanas in a heatproof bowl and pour over the hot stock. Stir once and
allow to stand for 15mins.
2. Meanwhile, whisk together the dressing ingredients
3. Brown the chicken strips on all sides in a non stick frying pan over a high heat for about four minutes.
4. Reduce the heat to medium , add sweetcorn kernels and pine nuts and cook for a further 2 minutes,
stirring once or twice. remove the chicken form the frying pan and set aside.
5. Fluff up the couscous with a fork and add to the frying pan with the tomatoes, dressing, spring onions.
Heat for 1 minute, or until warmed through, stirring gently.
6. Spoon on a plate, top with chicken slices and garnish with coriander
Moroccan Vegetable Tagine
Preparation Time 5minutes Cooking Time 45 minutes Serves 2
1x5Ml Olive Oil
1 medium onion, peeled and chopped
1 clove of garlic, chopped
1x 2.5ml ground aniseed
2 green cardamon pods, bruised by lightly rolling with a rolling pin
1/2 red chili deseeded and finely chopped
300Ml hot gluten free vegetable stock (Swiss Marigold)
200g Chopped Can Tomatoes
50g peeled weight turnip or parsnip or swede or pumpkin, diced
1 medium sweet potato, diced
1 small carrot, diced
75g drained weight canned chickpeas rinsed
1/2 a cinnamon stick
1 small courgette, diced
30g dates, chopped
60g ready to eat apricots
For the couscous
100Ml hot gluten free vegetable stock (Swiss Marigold)
1. Heat the oil in a large lidded non stick saucepan over a medium heat. Add the onion and garlic and
cook for about 5minutes, or until soft. Reduce the heat, add the spices and cook for 1 minute, stirring
2. Add the hot stock, tomatoes, turnip, potato, carrot, chickpeas, cinnamon and bring to the boil.
Reduce the heat, cover and simmer for 30 minutes, stirring occasionally.
3. Add the courgette, dates and apricots to the saucepan, plus a little water if needed. replace the lid
and cook for a further 15 minutes or until the fruit has absorbed the liquid.
4. Meanwhile, prepare the couscous according to the instructions on the packet using hot stock. Fork
through and separate the grains, then transfer to a warm dish and serve with the sauce.
Tip This sauce becomes even tastier if stored n the refrigerator for 1-2 days before eating
Vegetable Korma with Cardamom-Scented Rice
Preparation Time 10minutes Cooking Time 35-40 minutes Serves 1
1x 5Ml vegetable oil
1 small onion, peeled and thinly sliced
1 small clove garlic, peeled and crushed
1x 1.5ml sp of ground cumin
1x 1.5ml sp of ground coriander
1x 1.5ml sp turmeric
1x 1.5ml sp garam masala
generous pinch of ground ginger
1 small potato, diced into bite sized pieces and parboiled for 5 minutes
1/2 a small aubergine, cut into 1cm slices and quartered
25g french beans, topped and tailed and halved
150ml-200ml vegetable gluten free vegetable stock (Swiss Marigold)
50g Brown rice
2 green cardamom pods, lightly crushed
1x 5ml ground almonds
100ml fat free natural greek yoghurt
1. First prepare the korma. Heat the oil in a non-stick frying pan and stir in the onion on medium heat
until soft (about 3-4 minutes). Add the garlic and spices and stir for 1 minute.
2. Add the potato, aubergine, beans and half the stock, stir well and bring to a simmer. Reduce the heat
and simmer for 20 minutes, adding more stock if the mixture looks too dry.
3. Meanwhile rinse the rice in clod water and put into a small, lidded saucepan, along with the
cardamom pods. Cover with water, bring to the boil and reduce the heat, cover and cook for 15 minutes
or until tender.
4. Add the ground almonds for the last 2 minutes of cooking the korma.
5. When the vegetables are cooked, add the yoghurt and stir well. Heat for 1-2 minutes (but don’t boil).
Remove the cardamom pods and serve korma on a bed of rice
Your shopping list
A handy 2 page list that you can print and use to help you do your first healthy shop!
Baby Salad Leaves
Cabbage (all colours)
Lettuce (all types)
Peppers (all colours)
Potatoes (not too many)
Pumpkin and other squash
Sugar Snap Peas
Dairy and Eggs
Organic Chicken Eggs
Organic Duck Eggs
Unsweetened organic live yoghurt
Meat and Fish
*Seaweed (often bought from
Grass fed organic beef
Fish oils (not for cooking)
Flax seed oil (not for cooking)
Macadamia nut oil
Red palm oil
Nuts and Seeds
Herbs and Spices
Plus don’t forget your coconut, almond, oat or rice milk!
Salt (Himalayan Pink Crystal or
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Note: The information in this book is true and complete to the best of our knowledge. This book is intended
only as an informative guide for those wishing to know more about health issues. In no way is this book
intended to replace, countermand, or conflict with the advice given to you by your own doctor or physician.
The ultimate decision concerning care should be made between you and your doctor. We strongly recommend you follow his or her advice. Information in this book is general and is offered with no guarantees. The
authors and publisher disclaim all liability in connection with the use of this book.